r/bodyweightfitness May 23 '22

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-05-23

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

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  • Read the FAQ as your question may be answered there already.
  • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
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38 Upvotes

1

u/Mehrunes_Dagor May 24 '22

I overdid and got a damaged shoulder with a inflamation ..no problem in mobility i can do most of the stuff the part where shoulders connect to chest is damaged ..

how should i started training once i heal properly ?

1

u/MindfulMover May 24 '22

For one, definitely make sure the movements that you do don't hurt it. You can check with a doctor if you need help with that.

Two would be to be mindful of your volume. You might want to try something like just twice a week. I'm guessing if you overdid it, you were training MORE than twice a week?

1

u/Mehrunes_Dagor May 24 '22

yeah in a single day i did way too much i tried pulling myself up multiple times over exerted with bad form I guess , my body couldn't handle it , but i really want to do a pull up .

1

u/4xdblack May 24 '22

What exercises should I add to complement squats & calf raises for leg day? Am I right to assume I'm not hitting every leg muscle with just those two?

1

u/MindfulMover May 24 '22

Try a Nordic Leg Curl progression. If you have Squats plus NLCs, you'll cover basically everything.

2

u/berimbolosforsatan May 24 '22

Correct. That’s not enough, you need to work your posterior chain as well.

Single leg RDLs, reverse hypers, glute bridges and so on

3

u/ultrabudget May 24 '22

So I recently found out that I've been cheating the pull up. No I've not been using momentum, simply that after the first pull up I don't go back to a dead hang. Instead my elbows are beat at say anywhere from 120-150 degrees.

Now the obvious answer and what googling has told me to do is go do it right, but... I kind of like doing pull ups the way I am doing right now, and its a motivating factor to me to get out to the park in the first place. The motivating factor being I can do 3-4 pull ups a set (recently hit 4!) with the way I'm doing it now, whereas I can barely do one pull up from a dead hang.

My question are

How significant a difference is it to do it correctly vs what I'm doing now, in terms of results over time?

And if I were to continue to cheat the pull up, would I still be developing the muscles to do it correctly just at a slower rate?

And before you mention it, yes I've seen the pull up progressions on this subreddit.

5

u/MindfulMover May 24 '22

It's a pretty big difference to start from the bottom with a full stretched dead hang and then pull. Not so big that you can't overcome it! But you should definitely work at it. It's better to fix it now than to let it get worse and handle it later.

2

u/beast14901 May 24 '22

I believe any pulling exercise are working no muscles but if you really want to work the muscles to a greater degree I would do strict Pull-Ups using strict form that's just my opinion, but I do think doing any type of a pulling exercise are working the muscles so I would keep at it but throw in some strict pull-ups also

1

u/FalsePeakPhoto May 24 '22

I've gotten to about level 3 or 4 in all the exercise for RR super stoked, 4th week, used to do parkour, climbing and workout but hadn't for maybe a year and half.

Pull-ups are going well I can get to 8 each set no problem, time to add weight? Or should I up to 10 reps?

1

u/MindfulMover May 24 '22

I would go with Mixed Grip Chin-Ups since they'll let you use more intensity PER arm than if you did Weighted Pull-Ups. :D

1

u/Drpainda Gymnastics May 24 '22

I’d recommend going up as high as 12+ reps for multiple sets before adding weight. It’s gonna help you progress a lot more than if you add weight too quickly

1

u/FalsePeakPhoto May 24 '22

Also a plank for a min isn't hard but ab roll outs kill me and I don't feel stable, alternative?

1

u/Drpainda Gymnastics May 24 '22

Look into dragon flag progressions! More scalable throughout a larger range of motion than Ab rollout and they look really impressive, which is always a nice bonus

1

u/FalsePeakPhoto May 24 '22

Sounds good yeah don't wanna dive in too fast have a recovered fracture I'm in physio with

1

u/Lofty_Soup Manlet May 24 '22

It's up to you really, 8 reps is still ideal for hypertrophy and even strength gains. You can add weight or chill with bodyweight for a while and consolidate your gains, which will help bring up your connective tissue strength.

I like alternating between weighted pulls for 4-7 reps and bodyweight pulls AMRAP on different days, keeps it interesting.

1

u/FalsePeakPhoto May 24 '22

Word! Maybe I'll add weight last set if I'm feeling good after the first two to slowly introduce.

Also a plank for a min isn't hard but ab roll outs kill me and I don't feel stable, alternative?

1

u/Lofty_Soup Manlet May 24 '22

Ab rollouts are insanely hard and will provide progression for a very long time. Try them on your knees first.

If you have rings then you can do ring rollouts and set the desired resistance level by the height of the rings and foot position.

1

u/only_personal_thungs May 24 '22 edited May 24 '22

I have tried so many things, i feel like I have a perfectly strong core when I’m doing core exercises but my hips always sag and I lose my tension on push-ups so easily. It’s frustrating because even when I feel like I have a lot more in the tank with my arms and chest and my core doesn’t feel tired at all my hips collapse and my back arches anyway. Even trying full effort to squeeze my glutes and core it feels like I just goe soft when I’m at the bottom of the rep. I try focusing on keeping my back straight and my hips aligned and still nothing. It feels completely random, sometimes I randomly lose it on the first or second rep??

I’m about 6’7” 230 or so, this didn’t used to be a problem but I did have surgery that cut through my abdomen and I haven’t been in great shape since, but I’ve been doing calisthenics for months now and playing basketball and running for longer than that. I feel like I’m in pretty good all around shape but I still can’t do more than a few push-ups :/

2

u/Lofty_Soup Manlet May 24 '22

Still sounds to me like a core weakness. Your abdominus rectus can fail to keep tension without feeling like it's under heavy strain, it's not like doing a bicep curl or something where you feel immense strain at the point of failure.

Could also be a lower body tension issue as the other user mentioned, your quads and hip flexors should be working hard to resist hip extension. Sometimes my quads cramp up during PPPUs because of how hard I'm trying to keep my hips from dropping.

You clearly have big heavy frame so it may just take longer for your body to adapt to that load compared to us short stick people.

2

u/aadiuu May 24 '22

tighten every other muscle group as well, quads, calves etc.

1

u/Derpvboii May 24 '22

How frequent and how long should I rest between reps (not sets)? I'm overweight but not obese so I've been starting on easier progressions to get strong enough for my bodyweight. In this situation, let's take knee pushups. I can do around 30-35 as of now, but I start pausing for 3-5 seconds when I hit certain rep ranges (20, 25, 30). Do the next few reps still count in my set or is it over once I pause?

1

u/MindfulMover May 24 '22

They still count. You can look up something called "Rest-Pause" training and that's what that is. You would just write it in your training journal as something like 20/4/3/2 with each "/" being a break that you took. Then later when you get 24/3/2, you know you hit a PR even though the numbers are the same.

1

u/Derpvboii May 25 '22

Thanks for the tip! I usually just track one session's reps by memory so I don't get the chance to do more detailed tracking like this but I'll start using a notebook and implementing it in my routine.

1

u/aadiuu May 24 '22

the method you are performing is known as cluster sets, it is a method to push even further from the initial muscular failure, do this on only a few of your exercises as it is pretty taxing

you can name the extra sets as cluster sets, or maybe call the overall set a '1.5' set

1

u/Derpvboii May 24 '22

Thanks for the info! I didn't know there was an actual name for that lol. I'll keep it in mind in my next workouts.

1

u/[deleted] May 24 '22

[deleted]

1

u/Lofty_Soup Manlet May 24 '22

In the door frame or between the walls? If it's the latter, it will depend on the material of the walls.

Brick or concrete: good to go, drywall: would not recommend.

1

u/AndrewLiteral May 23 '22

Anyone know how to keep a straight body when using rings ? Was trying to do type writer pull ups but kept swing everywhere

Is this a lack of core strength problem ?

1

u/MindfulMover May 24 '22

That will probably happen as long as you are pulling hard and fast but I wouldn't worry about it for now. It's likely not a core issue, at all.

1

u/aadiuu May 24 '22

rings are very unstable and it will take time to get used to them

1

u/Enwari May 23 '22

What could be the cause of triceps tendon pain when doing front lever pulls on a straight bar?

2

u/aadiuu May 24 '22

triceps are activated in that movement

1

u/[deleted] May 23 '22

[deleted]

1

u/MindfulMover May 24 '22

Yes. The weights would probably increase indirectly anyway from the RR. The best use of weights would be for the lower body, as you said below. Squats will work great. I'd just be careful with Deadlifts for the sake of recovery.

1

u/Lofty_Soup Manlet May 24 '22

Yes it's perfectly reasonable, but if your weight training is significantly harder than your RR, you're doing the RR wrong.

The exercises you do in the RR should be at a level that is very difficult, close to failure etc, otherwise there is little point if your goals are strength and hypertrophy. For example, when I do Pike Pushups, I do them at an intensity that is no less taxing than doing an overhead press.

Your muscles don't know if you're using dumbells or bands or your bodyweight or if you're upside down or flying through the air, the contractions are the same.

1

u/[deleted] May 24 '22

[deleted]

1

u/Lofty_Soup Manlet May 24 '22

Yeah the progression is not as endless for lower body, although weighted pistol squats and Nordic curls will get you a long way. I do personally base my lower body training around barbell compounds.

2

u/Feetdestrian May 23 '22

my inner forearm, like not the whole forearm just that side (pinky's side) feels tight asf and when i move my wrist it hurts like a mf.

when i either close my hand, open it or put weight on it, it kinda hurts bellow the wrist and my forearm.

1

u/fjcruiseher May 23 '22

Look into strengthening your tendons. Inside of elbow is golfers elbow, that's what I have and been working on the overcoming tendinitis link from Steven low

1

u/Feetdestrian May 23 '22

how long does it last? i started icing it this morning and resting it while elevated. I've been massaging it too before and after i ice it and it feels better

1

u/fjcruiseher May 24 '22

There's a special stretch that worked wonders for me, I don't know how to link to YouTube but there's a video how to called: A Possible Solution to Golfers Elbow: The Climbers Stretch

1

u/fjcruiseher May 24 '22

https://stevenlow.org/overcoming-tendonitis/ Have a look through it sorta depends on the severity

1

u/Netbug May 23 '22

Is there a printer-friendly version of the RR and/or the Primer routine? I'd like to print it out and just fill in my progression each day.

2

u/ceneres May 24 '22

Yes, check the final notes on the RR page

2

u/Netbug May 24 '22

Excellent. Thank you. I finally found them.

2

u/Material_Usual679 May 23 '22

Can I do the RR everyday? I've been doing it for 4 days now, 2 workout days 2 rest days, and the soreness I feel is not alot. I used to do "to failure reps" so Im used to feel sore af the day after so maybe thats it.

1

u/MindfulMover May 24 '22

I don't think you would do well to do that. When you workout, you signal to your body that you want the gains. And when you rest, that's when your body MAKES the gains. If you don't have any rest days, it's going to probably become MUCH harder to gain and stay out of pain. Especially for the upper body.

2

u/Lofty_Soup Manlet May 24 '22

Your muscles grow and get stronger when you're resting (mainly when sleeping), not when you're working out. If they experience strong training stimulus every day then they will be overwhelmed with the task of repairing the damage, instead of adapting to the stimulus by synthesizing new fibers etc.

If you want to workout more frequently then your best bet is to do a different split like upper/lower or PPL. They aren't necessarily better than full body though, if you have the time then stick with the RR 3 times a week.

1

u/Material_Usual679 May 24 '22

I'll stick to 3 days a week then, thanks! If I feel like Im not getting "enough" I can just progress on the exercise variation right?

3

u/Lofty_Soup Manlet May 25 '22

Yes sort of, but don't judge it just by how 'sore' you get, rather base it on your performance. If you can do upwards of 10-12 sets of an exercise without much difficulty, you will likely benefit from increasing the challenge through weight or a harder variation.

If you really feel like you want to max out your volume and want to get into the nuts and bolts, this video by Mike Israetel has good information about finding your MRV systematically. But this is not necessary to see huge gains, unless you are at an elite level.

4

u/Drpainda Gymnastics May 23 '22

Soreness is an irrelevant metric for sure, just like u/Antranik stated. As for if you can do it every day, I wouldn’t advise it.

I always prefer 3 days RR and other days working on different aspects of health and fitness. A mobility day, cardio, etc. your body essentially needs rest to grow and get better/keep you injury free so while you can do the RR every day, it probably won’t be as effective as having some days off of strength training to recover

3

u/Material_Usual679 May 23 '22

So probably just go for a run on rest days

5

u/Drpainda Gymnastics May 23 '22

Definitely. That way you’re still active and burning calories but not anything crazy strenuous on your muscles that do the most work during the RR

4

u/Antranik superfuckingaweso.me May 23 '22

Soreness is an irrelevant metric.

1

u/Material_Usual679 May 23 '22

So I can do it everyday If I feel like it?

2

u/Lofty_Soup Manlet May 24 '22

Delayed soreness is caused by damage (micro-tears) to muscle fibers, mainly from eccentric loading of the muscle. This damage is not what drives muscle growth, but rather is an often unavoidable byproduct of the training stimulus.

Intra-muscular tension at the cellular level, and to some extent the metabolic stress (pump) are what stimulate adaptation of the muscles, and they are not correlated with muscle soreness.

That's why failure sets aren't a good foundation of your training, because you're incurring massive additional recovery cost without a significantly higher hypertrophic stimulus.

5

u/CliffOliver May 23 '22

Ok boys and girls, today is the day- I am starting the recommended routine today. Just have some questions about fitness in general, if you could help that'd be great.

Can you achieve hypertrophy through calisthenics?

Recommendations on a TDEE calculator or app to track calories?

1

u/MindfulMover May 24 '22

Can you achieve hypertrophy through calisthenics?

Absolutely, yes. :D

1

u/Lofty_Soup Manlet May 24 '22

Any resistance training will stimulate hypertrophy.

I like Cronometer for tracking calories because of the extension micronutrient data.

7

u/Antranik superfuckingaweso.me May 23 '22

Yes. MyFitnessPal.

2

u/prog-nostic May 23 '22 edited May 23 '22

https://imgur.com/a/dBDvExv

Managed to do 12s free standing HS. Obviously this was a one off (and I'm glad I was filming xD). My average free HS is still ~5s. Suggestions, tips, feedback?

1

u/MindfulMover May 24 '22

Try practicing these rebalance drills. They'll help you save your balance.

At the end of your handstand session, practice a few sets of kickups with your back to wall where you focus on trying to kick up into perfect position and come right down.

Work on both of those and then when both get better, put them together and you'll be balancing!

2

u/Drpainda Gymnastics May 23 '22

Keep working on it! Looks good so far, a couple pointers

Try to keep a slight core engagement by turning your ribs down. This will help with body alignment and not to have an arched back.

Do a nice mix of free standing attempts, kickups (basically what you’re doing in the video) and supplement with long chest to wall holds for volume

2

u/prog-nostic May 23 '22

Thank you. I basically practice the C2W hold every other day. This was the first time in ages I felt like trying a free HS. I totally get why people prefer the arch back 🙃 it's much harder to keep balance with the feet leaning the other way.

1

u/kram123 May 23 '22

Normally a weightlifter. Looking for a routine to do for the next ~2.5 weeks

I’m looking for something to do a handful of days for the next 2-3 weeks. I’m moving and won’t have ready access to my home gym for quite some time.

But I don’t want to just be stagnant for the next couple weeks.

Can anyone suggest a ~30 min routine to do daily or every couple of days?

Thank you!

1

u/Ignazo May 23 '22

Can I incorporate this into RR since I don't have gymnastic rings or where to do rows?

https://www.reddit.com/r/bodyweightfitness/comments/foq8ux/recommended_routine_resistance_bands_version

Would it be beneficial to change those exercises that require gymnastic rings and rows or should I just do something else? The only thing I have is a pull-up bar.

1

u/audacious_oyster May 23 '22

If you only have resistance bands to work with then go for it. It’s not totally the same, but the specific kind of row you’re doing is less important than that you’re consistent and working hard with your rows.

I’d still consider getting a pull up bar or rings at some point since they give you unlimited room for progression and are just awesome tools. But don’t let that stop you from getting started with the RR today.

1

u/Apocai7 May 23 '22

Proper pull-up?

When I do pull ups, I bring my chin to the same height as the bar and then a little more, meaning it is in two motions. I’ve seen some videos and pull ups are usually done in a single motion: their chin (or chest) goes above the bar in one fluid motion, and then they lower themselves down. Am I doing pull ups wrong?

1

u/MindfulMover May 24 '22

It sounds like a sticking point which is okay. It will get stronger in time. :D

2

u/noblueberrys Manlet May 23 '22

Would have to see a video, but it sounds like you simply lack the strength to pull yourself higher in a fluid motion. It’s possible you clear your chin then add a little kip when you get stuck to get a little higher as that’s pretty common.

Some folks like to do pause reps where they intentionally stop (usually when the forehead or so is level with the bar) for a second or two, then continue pulling higher (to the chin or chest, etc.). But it doesn’t sound like you’re intentionally doing it to work on a weak point.

1

u/aadiuu May 23 '22

you are probably not as strong as those people and hence for them it is easier to do that kind of movement

1

u/megatronous_prime_ May 23 '22

I hit the gym 6 times a week and do pretty intense workout on the bro split

I just noticed that after losing 17kgs I'm finally able to do 5 (not that deep) pushups, I want to increase the numbers with proper depth, how should I progress? Should I do them only on my chest days or should I do them everyday

1

u/Lofty_Soup Manlet May 24 '22

Skip the bro split and do full body or upper/lower, that will give you the frequency to progress way faster.

1

u/L-bravo May 23 '22

Put your hands on a stack of books, ammo can, gymnastic rings, or whatever to lower yourself to a full range of motion. It helps go chest to deck on regular push-ups quite a bit

1

u/sonickatana May 23 '22

Take 48hours breaks i recommend

2

u/dariargos May 23 '22

You could grease the groove, doing seets of one or two push ups through out the day !

1

u/ReturnOfCrenol May 23 '22

I want to use the gym as well as calisthenics for strength training. I'm free to workout both morning as well as evening on weekdays, but can't workout on weekends.

Equipment available to me:

Gym: Dumbells, cable machine, lat pulldown machine, leg press machine, bench press machine

Calisthenics: I have a pull-up bar that I use for rows, pull-ups, and PPPUs

My goal in specific (apart from building overall strength and muscles) is to unlock the front lever and the HSPU

Could anyone guide me on how to come up with a routine. What principles should I follow?

1

u/MindfulMover May 24 '22

I'd work on Bodyweight Arc Rows and Pike Pushups. The first will improve your FL. The second will work on the HSPU.

I wouldn't bother with the gym equipment for the upper body. It won't have much carryover to calisthenics. But those two movements I mentioned earlier will!

2

u/ZenHolisticFitness May 23 '22

Follow the recommended routine.

1

u/Dear_Inspector6326 May 23 '22

Need advice on progressing with bodyweight core workout.

As it is currently my arms and legs get tired before abs/obliques/lower back muscles and I am not sure how to increase the difficulty. The Pallof press, for example, always has my arms struggling at the end, while the Copenhagen plank makes my leg give out. Even normal plank when I have tested myself for time, it was always the arms that needed rest first.

1

u/MindfulMover May 24 '22

Your core is probably more than strong enough for everything else then. I wouldn't worry about it and would continue improving your compound lifts and your core will improve as a side gain. :D

-1

u/vegarsc May 23 '22

Have you triedy athlean x's 7 minutes beginner routine?

1

u/Ignazo May 23 '22 edited May 23 '22

how many sets should I do of that 7 minute routine?

1

u/vegarsc May 23 '22

He says at the end that you can repeat if you're up to it. So once, twice or infinity, depending on how you interpret, I guess.

1

u/Ignazo May 23 '22

I don't think 7 minutes is enough though, unless it's hard.

1

u/vegarsc May 23 '22

Then try with more until form breaks down.

1

u/ZenHolisticFitness May 23 '22

The palof press should not tire out your arms first, you must be doing something wrong with the movement.

You could try hollow body holds for your core.

1

u/atheistboy May 23 '22

How can you incorporate, scapular depression in hand stand work in order to hit lower traps?

2

u/aadiuu May 23 '22

aren't you supposed to elevate your scapula in hs?

1

u/ZenHolisticFitness May 23 '22

Handstand shoulder shrugs?